5 Tips For Healthy Bones.

Over time, you become more prone to injury. Fortunately, you can take steps to halt the"thinning" of your bones, also called osteopenia, and prevent osteoporosis. Below are some food and supplement tips to improve your bone and joints health.

1. Eat calcium-rich foods

Besides dairy products, select fish with bones like whitebait, sardines or salmon. For additional benefits, serve them with a side of dark green vegetables or broccoli. Almonds, dried figs, fortified soy milk, and tofu will also be choices that are calcium-rich.

2. Take calcium supplements

The U.S. recommended daily allowance for calcium is 1,000 milligrams a day during your 20s, 30s, and 40s. As you get older, However, your need arises. Check with your doctor before starting supplements to find out what amount is right for you. Unless they take hormone therapy, for instance, after menopause, most women need 1000 to 1,500 milligrams a day. Your body only absorbs 500 milligrams of calcium at a time.

3. Add Vitamin D to your diet

Many adults need 1,000 to 2,000 IU of vitamin D every day, to help absorb calcium, says Andrea Sikon, MD, Chair of Internal Medicine and team member at the Center for the Health of Specialized Women. Combined calcium-vitamin D tablets do not fulfill this condition. And most people who live north of Atlanta don't get enough vitamin D the traditional way by the sun. Taking a vitamin D supplement will make sure you meet your everyday requirements.

4. Start weight-bearing exercises

To improve your bone strength, try an exercise that"loads" or compresses your muscles, suggests exercise physiologist. "Running, running, high-impact aerobics, repetitive stair climbing, dancing, tennis, and basketball are best for bones. But if you have osteopenia, osteoporosis or arthritis, consider walking or using a piece of elliptical or other equipment.

5. Don't smoke, and don't drink too

Bad news for poor habits: reduction of bone mineral density is related to tobacco use and excessive alcohol intake, So its advisable to stick to good and healthy eating habits.

Healthcare supplement can help to support the optimal bone and joint health  Beyond Osteo-fx Powder is a great supplement which provides you with optimal bone and joint health support.